Week Starting 3rd November

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Great few weeks of training!

Tuesdays have been amazing with such a great atmosphere. It’s brilliant to see Wolves, Tipton, BRC and Tettenhall RC all coming together to support one another. I love that the rivalry will soon resume when we race each other, but for now, seeing this group grow week by week is fantastic. No egos - No Heroes - No drama - Just Training x 

You’ve now got a solid block of fast sessions and some tough off-road cross-country work in the bag. This week we’ll start introducing hill work at Compton. Please take care with your hamstrings and knees, as with hills it’s all about control. It might sound daft, but relaxing is key, probably more important here than in any other kind of running. Use your arms, keep your shoulders loose, head up and drive the knees. On the way down, practise letting go – your arms are for balance. If you’re jarring your knees on the descent, you’re not only running slower but also putting too much strain on your body.

As we move into the darker nights, please take extra care out there. We’ll be doing another run of tops soon, so watch this space.

Saturday we’ll use Wolves Parkrun again for a threshold effort, followed by more hill work. Please make the effort to turn out, warm up properly and stay focused. See you there!

Tuesday – Ashfield Road (WV3 9DP)

6:50 pm start, warmed up and ready to go

Park at the Odd Fellows pub car park

• 16 × 400 m @ 5K pace (new runners do 10–12 reps only)

– Each rep is 400 m total: 200 m uphill and 200 m downhill, with 1-minute recovery between reps

• Then 10 × 15-second uphill sprints on Compton Hill Drive (start about 40 m up from the main road)


Saturday – Wolves Parkrun

• Threshold run effort at Parkrun pace

• Then jog to the Molineux for 8 × 30-second hill repeats


Sunday – 9.30am Easy 90 minutes from Cupcake Lane


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